The Running Sevens

A Running Sevens workout is a variation of the Crossfit WOD ‘Sevens’. You will complete 7 exercises, 7 times, for 7 sets. In between each set is a run!

  • Pull-Up Bar
  • KettleBell
  • Plyo Box
  • Dumbbells

Run 1 km at an easy pace or skip for 5-10 minutes. You can also do the following warm-up below.

Warm-Up Instructions


Repeat 7 times through:

  • 7 Pull-Up Burpees
  • 7 KettleBell Swings
  • 7 Box Jump Push-Ups (Do a box jump or step-up and then drop down and do a push-up off the box.)
  • 7 Man Makers (In plank position do two dumbbell rows, then stand up and do a thruster.)
  • 7 Knee-To-Elbows (Hanging from the bar, bring your knees to your elbows.)
  • 7 KettleBell Squat Thrusters
  • 7 KettleBell Walking Lunges

Run 200m after every set.


Stretch people!